Wednesday May 24, 2017

STRENGTH

Deadlift
5, 4, 3, 2, 1 + 75, 80, 85, 90, 95%

As always, take 90% of your new 1 RM prior to calculations.  This is our last lifting week before a deload week.

METCON

EMOM 12
Minute 1: Seated Single Arm Dumbell Press x 8 each/side
Minute 2: Row 14-20 Calories
Minute 3: Rest

For the DB, we are looking for quality single arm movement.

For the row, focus on a smooth, but powerful, efficient stroke, but push the pace here because you have recovery time built in.